Tuesday, October 4th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats

2 Minutes – Calf and Ankle Stretches and Hip Mobility

2 Minutes – Wall Quad/Hip Flexor Stretches + Glute Activation

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Heavy Single Arm Farmers Carry (Left)

10 Monster Band Lateral Walk

50ft Heavy Single Arm Farmers Carry (Right)

10 Monster Band Glute Bridges

10 Monster Band Back Squats

*Monster band back squats done as a group, focus on tempo, hold in bottom and full range of motion

Tempo Back Squat (1×8)

Tempo Back Squat (1×6)

Tempo Back Squat (1×6)

Tempo Back Squat (1×8)

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Back Squats @ Rep Scheme:

8-6-6-8 @ Tempo (20X2)

Metcon (2 Rounds for reps)

Against a 10 Minute Running Clock:

Complete 750m Row

Then @ 4 Minutes Complete (3 Rounds of Each)

Even Minutes: Max Wallballs

Odd Minutes: Max Pull-ups

RX+ Odd Minutes: Max Muscle-ups
*2 Scores – 1) Max Wallballs 2) Max Pull-ups or MUP’s

Buy-Out

3 Rounds Not For Time:

10 Good Mornings

10 Glute Bridges

Posted in Workout of the Day.